Do This Now to Stay Fit Later

Don't take the little things for granted: By age 50, roughly 40 percent of Americans report at least a little difficulty standing, walking, or breathing, according to data from the Centers for Disease Control and Prevention.

That loss of mobility is a happiness killer, says Steve Le Grow, Ed.D., of Massey University in New Zealand. In fact, how well your body functions accounts for more than 50 percent of how you rate your quality of life, he explains. That puts freedom of movement ahead of money, sex, and friendship, according to related research from Imperial College London.

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Fortunately, there are steps you can take now to keep yourself moving just fine for years to come. Here are three.

Lift Yourself Out of Trouble. Age-related muscle loss begins in your 30s and increases roughly half a percent each year until you’re 45 when it jumps to 1 percent, finds research from the University of New Mexico. Lifting weights two to three times a week offsets that muscle loss. It also juices your volume of type II muscle fiber (declines of which have been linked to weakness among seniors) by up to 71 percent, according to a study from the University of Michigan.

Boost Your D-Fences. As you grow older, too little vitamin D ups your risk for falls or trouble standing by 30 percent, according to a Wake Forest University study. Why? Your muscles need D to support quick shots of power—swinging a racket or swimming. The FDA recommends consuming at least 800 IUs of D a day. Start with oily fish like salmon or halibut, or try a supplement like this one from GNC. ($10 for 180 tablets.)

Pass the Burgers. Eating protein-loaded beef bolsters muscle repair and growth by up to 50 percent among middle-aged men, finds research from Canada’s McMaster University. Here’s how: Amino acids in that type of red meat counteract muscle loss—a key cause of movement-related weakness among older people, according to the Massey research. Aim to eat at least 6 ounces of lean beef several days a week if you’re over 40, advises Stuart Phillips, Ph.D., an exercise scientist at McMaster.

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